10 Rounds for Time

6 Dead Lift @100
12 Box Jump @24in

9-6-3

Burpee
Run 88

100 sit-ups
4 rds
10 snatch 50 kg
20 ring dip
30 squat

“Angie”
100 Pull-ups
100 push-ups
100 Sit-ups
100 Squats

Squat clean 1RM

Total 90min
A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm 12kg, 16kg, 16kg

Skillwork for 20min:
4 sets of BMU
4x10 pull ups

B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps > vaihdettu hang snatch from mid thigh x 2 reps
(straps are ok if you have them)
Rest as needed

C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

D.
1000m row

5 rounds of the following triplet:
Dumbell Bench Press x 8
Single Arm Dumbell Snatch x 5 (each arm)
alternating jumping lunges x 20

For 30 to 45-minutes @ steady pace

4-minute Air bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

Pull Ups

10 Rounds

15 Deadlift 135lbs

15 Hand Release Push-up

12:45 secs. for the 10 Rds.

1:49 for the 500m row